POW! (Pose of the Week)

This week's Pose: Virahabdrasana (I) - because I've had you sitting on your arses for too many weeks now.

I think your hips are sufficiently opened by now...you've been in easy pose, half-lotus, full-lotus. Let's get up off the floor and try some standing poses. Besides, Virahabdrasana (I) is also known as Warrior 1, and we must always be ready for battle (especially when facing 8th graders at 8:00 each morning!)

Vira (I) physically strengthens the legs, opens the chest and shoulders, and now that you've excelled at opening your hips, helps with stability and balance. Mentally, you'll build focus, and readiness, raising your arms with intention. The sheer confidence radiating from this posture is quite a powerful image, and you can see why it has the nickname of Warrior 1.

After practicing all summer, I've found that there are sooooo many different ways to arrive in Warrior 1. Half of the fun of practice is to find how you'll get there. What new and inventive ways will the instructor help you arrive?

Once you have arrived, you'll find your arms raised high up with intention, elbows in line with your ears. Your shoulders will be relaxed down your back, and centered over your hips. You should not be leaning forward or back. Your front leg will be bent 90 degrees, knee stacking over ankle, and your toes will be pointing forward. Your back leg will be extended long behind you, straight, with nothing more than a microbend in your knee (ie, don't lock the joint straight!). I have seen Warrior 1 with the back heel raised. In this instance, your toes will point forward, and you'll be balancing on the ball of the back foot. I've also seen Warrior 1 with the back foot flat on the ground. In this instance, the heel will be angled back at a 45 degree, with the outside edge of the foot especially flat to the ground.

Once you've arrived, you'll be ready for anything!

Be the change you wish to see in the world. ~M.Ghandi